easy nutrition Archives - Wildflower Health & Wellness

20/Oct/2022

What can you use now to benefit your immunity?

And the secret ingredient is…..

Raw honey

Disclaimer: do not consume raw honey if you are pregnant

Raw honey includes bee pollen and propolis which contains antioxidants as well as antibacterial and antifungal properties to help build your immune system, heal wounds and fight infections.

The best is local honey usually found at health food stores. Raw honey is not heavily processed and all the nutrients are still available. Another tip is to ensure that you do not heat honey over 95 degrees Fahrenheit as this can also destroy the amazing immune properties of raw honey.

Daily amount: 1-2 tbsp per day.

You can put honey in your herbal teas, drizzle over oatmeal, spread on toast or mix in yogurt.

Herbal teas

Another gentle approach to help support your immune system are herbal teas!

Consider:

Echinacea tea
Ginger lemon tea
Green tea
Elderberry tea

All of these can be found at your local grocery store or health food store. Add in your raw honey once the tea has cooled down after steeping in boiled water for 3-5 minutes.

This fall and winter season let’s stay healthy!

How We Can Help

Wildflower Health and Wellness has a Natural Dispensary. We offer high quality medicinal dried herbs, herbal tinctures, and professional line supplements all of which are high quality. Contact us today to refill your supplements for immunity, including: Vitamin D3, Vitamin C, Zinc gluconate, Astragalus herb and Reishi mushroom.

Dr. Rupa Salwan, ND

09/Nov/2020

Digestion can be over complicated or very simple to deconstruct. Before you diagnose yourself with some rare digestive disease by Dr. Google give these easy tips a try!

Chew your food

Digestion starts in the mouth! Even as you’re reading this and thinking of cookies your mouth is salivating. Saliva is a combination of enzymes, electrolytes and proteins that start the process of digestion before food even gets into the stomach. Chewing physically makes your food into smaller pieces and also allows for saliva to be mixed into the food.

Solution: You don’t need to count the amount of chewing per bite but the food should be mush before you swallow.

Relaxed eating

The process of digestion is most effective when you are in a relaxed mood. Relaxed eating engages the rest-and-digest nervous system (aka parasympathetic nervous system) which allows your stomach to release digestive enzymes.

Solution: Limit eating on the go, take a seat, look at your food and chew slowly!

Thirst – hunger signals

It’s a well known phenomenon that hunger and thirst signals can get crossed in your brain. Your hypothalamus, the portion of your brain responsible for controlling feelings of hunger and thirst, responds similarly whether you’re thirsty or if you haven’t had enough to eat. Meaning that you may feel hungry when you’re actually thirsty. Many of us are over eating and under hydrating as a result.

Solution: When you feel hungry drink 1/2-1 glass of water. If after 20 minutes you’re still hungry then grab a bite to eat! If the hunger dissipated it means that you were actually thirsty/dehydrated and you should up your daily water intake.

Meal timing

Body hack: your digestion works best when it runs on a schedule. Your brain and digestive organs are connected enough to figure out when to expect meals and therefore when to send out the digestive juices. This is why many people report that they get acid reflux when they eat late at night or that they have bloating after meals.

Solution: Try your best to eat your meals at the same time everyday!

Understand your GI transit time

The time it takes food to go from into your mouth and out the other end is called the GI transit time. Optimal digestion takes between 12-24 hours. Anything more or less can tell us whether you are absorbing nutrient and if toxins are properly eliminated.

Solution: Here’s how to test your bowel transit time.

Eat a large serving of beets (at least 1 cup of cooked beets)
Record when you ate the beets
Over the next hours check your stool! When you notice your stool is the colour of the red beets, you’ve figured out your transit time.

More than 24 hours: A transit time that exceeds 24 hours may mean your bowels are not eliminating and stool is sitting in your colon for too long. This can lead to a toxic bowel, which can eventually lead to colon disease and a body that is overloaded with toxins. You may need more fibre (from sources like fruits, vegetables, chia and ground flaxseeds), water, relaxation techniques, and daily movement to get your bowels moving regularly. Additionally , your nutritionist or naturopathic doctor can recommend specific dosages of key digestive supplements where necessary.

Less than 12 hours: This is less common but can mean that you’re not really absorbing all the nutrients from your food or you could have too many stimulants in your daily life, like coffee.

Bottom line

You need to do the basics before your health practitioner considers any other functional disease. If you’re already doing these simple tips and still experiencing digestive issues then you may need further testing. Food sensitivity or GIMAP tests are a functional medicine approach to treat many digestive concerns. Speak to your naturopathic doctor for more options.

Niki Vlachou, RHN

06/Jan/2020

You want to eat healthier, but you’re super-busy.

You eat out several times a week because that’s what you have to do. That’s what works for you and your family (when it comes to time and convenience). But you probably realize it’s not working great when it comes to your health and fitness goals.

You want better health. You want to eat better. You don’t want the extra calories, fast food and junk food as much anymore. And you DO want to save time and money.

I get it!

So, as a Registered Holistic Nutritionist, I am here to help you. I have a simple strategy that I’m more than happy to share with you. It will help you to plan and prepare healthy meals for the week.

Now, you don’t need to completely abandon your regular meals out. You can use my strategy to help you eat out just one or two fewer times per week. It’s up to you.As with any lifestyle change, start gradually so you can build consistency. The key here is to make it easy, doable and rewarding enough to do again and again.

Let me walk you through my simple meal prep system, and how this can work for you.

PLAN MEALS FOR THE WEEK

I prefer to do this on the weekend. I’ll flip through my recipes and choose a bunch to make that week. I’ll even pick which days to have which meals if I’m feeling overly ambitious, but that’s not necessary if you’re new to this. I’ll bookmark the pages and write my chosen recipes down in a notebook or even a sheet of paper to put on my fridge. I like to have at least one crock pot meal each week because they’re so easy, and dinner is ready and waiting when you get home.

Then I create my grocery list. I take a quick look in my fridge, freezer and pantry, and list the recipe ingredients that I need to buy.

Pro Tip: If you’re not sure you have enough of an ingredient already, consider buying a “backup” one just in case. I’ve had times where the tomato sauce I planned to use was a bit short of what I actually needed. Having to run out in the middle of meal prep can be very frustrating.

Another thing to consider is doubling the recipe(s), so you can prep and cook once, but have twice the meal at the end. The extras can be taken for lunch, or frozen to pull out the night before a busy day, so you just need to heat it up when you’re ready.

Pro Tip: If you’re doubling a recipe, don’t forget to double the amount you buy from the grocery store.

Once you have your handy-dandy grocery list ready, hop on over to the store and pick up your essentials. If you don’t have enough food storage containers for your meals, now’s the time to pick up some of those too.

Pro Tip: If you’re not a fan of washing and chopping produce, then consider buying them already pre-washed and pre-chopped, or even frozen. You can make your meal prep even easier if you don’t mind spending a couple of extra dollars.

PREPARE MEALS FOR THE WEEK

Since you’ve already chosen your recipes and have your groceries, let’s get started on prepping some of the ingredients.

I like to book off 2-3 hours one afternoon for this. Get your recipes ready, clear off your counter, and play some music (if you’re so inclined). This is a great way to get your water intake in, have a glass of water, perhaps in a “fancy” glass and sip away (or your beverage of choice).

At this point, depending on time, I’ll either prep the ingredients, or pre-cook the entire recipe. Sometimes just washing and chopping produce and putting it in containers is a huge time-saver for weeknights. Or, you can go through and make a whole meal, and divide it up into portions and refrigerate or freeze. It’s really up to you, because the more you do now, the less you’ll have to do when you’re hungry.

AWESOME MEAL PREP TIP

There is one meal that is easiest to plan and prepare in advance. It’s one that’s also often the most difficult to eat at home if you’re busy.

That’s breakfast.

Planning some overnight oatmeal is a great start to any day. Simply place ½ cup rolled gluten free oats, ½ cup your choice of nut milk, 1 tbsp chia or flax seeds into a container (or make 5 for the whole week). Then place the lid on, shake them up and put them in your fridge. In the morning you can quickly heat them up or even eat them cold (the oats will have absorbed the nut milk). Top with berries, chopped fruit, cinnamon, nuts or seeds and enjoy.

With a little planning, you’ll be able to eat healthier while you save money and calories.

This may take some getting used to, so if I can be of help, please reach out and let me know!

The secret ingredients for better immunity